1776 Steps, 144 flights, 346 meters
Warning: Math ahead.
According to Wikipedia it's like this (assuming I've understood it correctly):
The CN Tower is about 346 meters tall at the observation deck. My mass is about 70kg.
Work = force x displacement = mass x acceleration x displacement
70kg x 9.8m/s^2 x 346m = 237356 newton-meters = 237356 joules
So it would take 237356 joules of work to move my body from the ground to the observation deck of the CN Tower.
1 Calorie = 1000 calories = 1kcal = 4184 joules (Note the capital "c")
1 Calorie is the amount of energy it takes to raise the temperature of 1L = 1kg of water by 1 degree Celsius.
Back to me: 237356 joules = 56729 calories = 56.729 Calories (true energy). However, our muscles and body are about 15% efficient, so gym machines multiply the number by 8 when they display it. This way, you know how much food you'd have to eat in order to do that much work. I'll expend 454 'gym Calories' to go up the CN Tower. Similarly, I'd have to eat 454 Calories (according to the food packaging) in order to have enough energy to just get up the tower at 15% muscle efficiency, or about 1 smallish meal.
Basically my "don't carry anything up the tower because each kg takes ______ extra calories" isn't very motivational because it only works out to about 6 Calories of food, or 0.8 Calories of energy.
All that said, here are some climbing tips:
- Eat high-energy food the night before the climb (like pasta)
- Have a good breakfast the day of the climb
- Dress in light clothing as for running a race in summer
- Hydrate yourself properly before the climb
- Empty your bowels before climbing
- Warm up a bit and stretch
- Carry nothing up the tower
- Walk up the tower at a steady pace; don't run
- Take the stairs two at a time
- Pull yourself up using the hand rails
- Go early to avoid crowds
- Stick to the inside (left-hand) track whenever possible